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[Health] Intuitive Eating

Nastasia
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по убыванию Published 28.2.2015 20:35:57 | descending
About how it turns out, my style food now has an official name . However, over a leisurely absorption and more thorough chewing should still work

The system of intuitive power of Steven Hawks

Who of us at least once in his life did not sit on a diet? Someone is trying to lose weight for the New Year, a birthday, a wedding. In the course there are a variety of diets, including manifestly contrary to common sense. Intuitive power system, proposed by Steven Hawkes - something new. It does not just remove all the restrictions, but also teaches to eat right.

What are the basic principles of intuitive eating?
All diets - a firm "no"!

Diet - a script of your diet, invented by someone else. Those who agree to subordinate his life to someone else's rules? Do not you? And it pleases. The first principle of the intuitive power will not accept any restrictions. Steven Hawks sharply criticized any diet, even those that are based on seemingly reasonable restrictions. Any bans, according to doctors, leading to tension of the nervous system, stress, dietary restrictions and lead to decreased immunity, slowing metabolism and result in a washed effect on health. Hawks power system enables all products, including sweets, pastry, chocolate, that any diet dismisses as particularly harmful. It's all about the quality of products and their quantity. Forbidden fruit is sweet, but if you always have your favorite food is available, will not have the desire to overeat .
Do not try to suppress hunger

Respect is a natural for every living being feeling. Even if you have just moved away from the table, and now once again feel the desire to eat something, do not resist his passion, then you are not fully satisfied with their domestic needs. Listen to your body and eat what he asks. Never wait until you see the brutal feeling of hunger, do not eat for the company or having nothing to do. Learn to recognize the famine in the time of its inception and meet the body's needs in a timely manner.
Stop blame and praise yourself

Power control is not now for you. After dinner, ate a piece of chocolate, well, great, instead of a dozen dumplings stopped at 5-6, well, fine. Stop being strict controller for yourself, be yourself friend and colleague. Even a portion of ice cream in the "slip" unnoticed for slimming the body, if it is eaten with desire and without reproach, while one cookie can turn into extra grams of fat around the waist, if a cocktail drink due to dissatisfaction with themselves.
Stop to wage war with the food!

From now on, you can be everything. There is no good and bad products, they are suitable for food. If your body is wanted herring with onions, give it to him, quickly satiated one - two pieces, he will thank you good mood and active digestion. If you indulge in your favorite dish, sooner or later you will break and then after the plates of herring deep feelings of guilt, edema and kidney problems can not be avoided.
Choose only high-quality products

If chocolate is best if the bread is certainly fresh, if sausage, it is only natural. For respect for the body will thank you good health, well-functioning digestion and metabolism active.
Learn to recognize the feeling of fullness

Eat slowly, try to chew food thoroughly, feeling the taste of each piece, enjoy a meal, do not be distracted by reading, watching television and talking You and your food -. That is all that needs to exist in the moment. This will allow time to catch the onset of satiety, stop, pause, and then, if the hunger is still present, continue saturation. Remember, the "Society of clean plates" is not for you, your job is to satisfy your hunger and not eat all of the dish completely.
Learn to feel the satisfaction of eating process

In the east, they say that the food is intended not only to stave off hunger, it is given to man for pleasure. You along the way with Eastern philosophy. If you will enjoy every bite, you will get the maximum energy and strength, and therefore, will not overeat. Very important is the ritual of the meal, the appearance and smell of food, the emotions that accompany the meal. Learn how to have beautiful!
Distinguish true hunger from the desire to receive positive emotions from food

If there was an extraordinary desire to eat, ask yourself is whether the cause of your sexual frustration, failure at work, difficulties in family life? Very often people seize the depression and get better, will be able to lose weight just in case to solve the problem in the bud.
Exercise!

Here Dr. Hawkes is unanimous with all nutritionists. Only the correct intuitive power in combination with sufficient physical activity will help win extra weight. In this case it is not necessary to exhaust yourself in the gym, and if you've never done, probably enough hiking and cycling.
Love yourself and your body

Do you want a new dress, do not deny yourself because of the excess weight. You are unique, you are good now, and every day you'll be all the more slender. Find in its forms and emphasize their advantages, disadvantages hide using clothing Live and enjoy your life -. It is the main principle of the intuitive power systems Steven Hawks.

http://econet.ru/articles/66357-sistema-intuitivnogo-pitaniya-stivena-houksa
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Posted 03/03/2015 11:51:08

Re: Intuitive Eating

мамочки мои, страшная диета)))я хоть и не сижу на диетах, но сейчас подумала скинуть 1 кг надо бы, открыла тему а тут.... "Ешь, пей, гуляй "
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Nastasia
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Автор | Опубликовано 3.3.2015 12:43:38

Re: Интуитивное питание

"Ешь, пей, гуляй "
С умом и спортом впридачу
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Natalia
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Опубликовано 3.3.2015 15:19:18

Re: Интуитивное питание

Божечки, а если мое тельце любит кушать, особенно неполезную пищу типа вкусняшек и вина?
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Опубликовано 4.3.2015 18:37:58

Re: Интуитивное питание

Божечки, а если мое тельце любит кушать, особенно неполезную пищу типа вкусняшек и вина?
Самый лучший способ похудеть - чем-нибудь увлечься настолько, что забывать поесть. Для меня вот такой вариант работает на 100%. Когда работала, то не ела целый день. Только кофе с молоком пила и то не замечая, что я его пью. Automatically. И результат был превосходный))
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Svetlana
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Опубликовано 4.3.2015 19:39:27

Re: Интуитивное питание

Самый лучший способ похудеть - чем-нибудь увлечься настолько, что забывать поесть. Для меня вот такой вариант работает на 100%. Когда работала, то не ела целый день. Только кофе
So it is true. Я тоже могу чем-то увлечься и не есть. Но я не думаю, что это полезно для пищеварения Тогда уж лучше яблочком закусить, например.

А вообще, я по жизни худая и на диетах ни разу не сидела. Ем всё, что хочу, но по немногу. Наверное, если я начну наяривать за обе щеки, я поправлюсь. Но такой потребности нет
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Tatyana
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Опубликовано 4.3.2015 19:41:30

Re: Интуитивное питание

[Quote]
Божечки, а если мое тельце любит кушать, особенно неполезную пищу типа вкусняшек и вина?
Самый лучший способ похудеть - чем-нибудь увлечься настолько, что забывать поесть. Для меня вот такой вариант работает на 100%. Когда работала, то не ела целый день. Только кофе с молоком пила и то не замечая, что я его пью. Automatically. И результат был превосходный))[/quote]
I totally agree!
Помню на вопрос итальянцев, приехавших в Беларусь мол какое у тебя любимое блюдо, я хотела ответить: "мол вообще есть не люблю" (имея в виду как раз то, о чем ты написала!)
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Автор | Опубликовано 22.2.2016 22:20:19
Returning to the theme of intuitive power ..
Intuitive Eating is gaining more popularity in the Russian-speaking space. And no wonder - we are increasingly faced with the unpleasant consequences of the desire to eat only the right - in the network, even appeared the popular term "right brain food", meaning excessive desire to make your diet "healthy", usually alternating with nutritional breakdowns - brief feasts "forbidden food" . They are followed by punishment of guilt and self-loathing, and even steeper turn desire to eat the "right".

Having begun to look for alternatives, many encounter the idea of ​​intuitive power, and this is great - it is a pity that in the information space "intuitive eating" is called so many different things to intuitive eating has nothing to do with.
Myth N1: Intuitive Eating - is chaos and permissiveness.

We often hear: "I tried it your intuitive power, bought a cake, chips, donuts ... Two months ate what I wanted, recovered on 7 kg! Thank you, but no more. " Indeed, the intuitive power means the ability to have anything you want - including donuts, but relying on his own body signals of hunger and satiety, and not solving their own emotional issues with food. Not having mastered these basic skills, bought cakes early.

Myth N2: Intuitive Eating - it is a choice between buckwheat and oatmeal for breakfast.

The opposite myth, especially characteristic of the "amateur advisors" - people without special education, to cope with their own weight loss and sell their services to others. For this group of people refusing the concept of dietary thinking is not clear, and intuitive power they describe as a choice in a narrow "corridor" of authorized products, usually low-calorie, nizkougelvodnyh or with a low glycemic index. Such an "intuitive power" is no different from the usual diet and did not lead to solving the power problems.

Very often, such a diet option called "conscious" diet, because awareness is so similar to vaccinate us from childhood "consciousness"! "Be conscious, Masha, dopey this milk with foam." We have learned that "consciousness" - that is, the ability to do something against his will, showing the wonders of violence against themselves - is somehow good. And now it seems to us that "mindful eating" is conscious. "Do not choose a cake, choose low-fat cottage cheese, who are fellow - I'm done!". By conscious or intuitive eating, this approach does not apply. This is - another trap diet having only two equally unpleasant choices: the food stall or painful captured the theme of "proper" food.

Awareness is the presence in the present moment, involvement and enjoyment of the process. When I eat - I eat in order to have now is this food. Unfortunately, dietary corporations promote an entirely different approach.

Myth N3: Intuitive Eating - a "flexible control", there can be anything you want, but limiting portion / caloric.

Eat whatever you like. But carbohydrates - only up to 12 days.
Eat anything you want. But not more glass portions every 2 h.

The fact that diets do not work, nutritionists are well aware. But how to solve the problem of weight loss without any restrictions? Increasingly popular is the idea of ​​"flexible control" - the individual constraints, disguised as "free food." Studies show that people who have nothing to do with his power, demonstrating a lower BMI at the long run than those who use the "flexible control", but who reads the study, in addition to specialists?

What actually is Intuitive Eating?

In fact, we were all born intuitive eaters. Baby worried, wagging his head, searching for the chest, and finally crying until it gets going. It does so only when hungry. Fed the baby stops eating and starts again, until you get hungry.

Children who are in the family you can save this natural food for their style, self-regulate the amount of energy coming into the body. In some weeks, they eat a lot, pleasing parents good appetite, in some - a lot less, doing very little food. Grown children, like babies, are able to regulate entry into their small nimble organisms relevant substances, based on the internal signals of hunger and satiety. You just need to give them that opportunity.

But where do we start organizing intuitive power in the family?



1. All products are equal, all are good body.

We agree with the family members, including children, that do not share a great meal at the "harmful" and "useful" to the "healthy" and "unhealthy" to "good" and "bad." And exactly the same way we do with our body: to evaluate themselves and others according to their size, we will no longer be. Why? Because it destroys our own positive attitude towards one's own body, and forms in the minds of children the understanding that "fat" is "bad". Stupid, ugly. unlucky, evil - all this is "thick." The child's life a lot of chances to suddenly gain weight - and experience the horror that now was his turn to be evaluated, ridiculed and unloved. Most children unconsciously and effortlessly reduce gain weight when they start to grow. Get rid of fetfobii - fear of becoming "fat" and hostility to the owners of large bodies - much more difficult.

2. Dietary thinking - a fight!

We believe that we have the ability to control how they eat our children, and how they will develop their bodies. In fact, this is a utopian fantasy. Children have an innate appetite, ability to eat and interest in food. As a child would have - a lot or a little, with interest or vaguely if he would like broccoli or prefer sweets, and what kind of body - big, with a large fat mass, lean, with a minimum of muscle and fat, or dense and muscular - he will form largely predetermined genetically and microbiologically. As parents, we can try to influence this by adjusting the power and the amount of movement of the child, but the result of our actions will be minimal, effort - huge, and most importantly - the child at the same time receive a probable mental trauma.

We do not know exactly which genetic maps "put" our children as long as they are not "played" - and it will happen in adolescence. All that we can do - give the child a role model of healthy, proper nutrition, feed him, and left alone.

3. We agree on the beach.

Children start bad is when the parents can not agree with each other about how to feed them. If you decide to turn to the intuitive track, try to enlist the support of your partner. Print out his article on the results of studies showing that the adherents of an intuitive power remain lower and more stable BMI throughout life, and most importantly, introduce it with the data that children who are put on a diet with a high probability of developing an eating disorder behavior and gain weight in the future.

4. Herbs own cockroaches.

In fact, this item would have cost to put the first number, for it is impossible to arrange food for this model in the family, starting with himself. Spend a few nights with myself and with the book "Intuitive Eating. How to stop worrying about food and lose weight, "the exercises of the first three lessons Experimentarium. Find out for yourself what kind of beliefs about weight and power exist in your own mind and how it relates to personal history. Your family could not leave food on the plate? It was considered a sin to throw away food? Or perhaps you grew up in the belief that it is necessary to limit yourself, and that any "tasty" food necessarily manifest itself during the weighing? Forced Do you have something you do not like, whether taught "eat everything", "not to touch"? All of these educational strategies necessarily one way or another affect the style of your diet, and how you feed your children.

5. Make a meal shared responsibility.

Intuitive Eating implies that we are all, even very young, are equally responsible for their own food. Hang the kitchen tremendous shopping list and pencil on a string, and ask your family members to celebrate what they wanted to eat for a week, but there was no food at home. Ask the children who can not write about what products they would like to have at home. Make stocks of these products, undeterred by the fact that the list is bound to be an ice cream, croissants or chocolate paste.

6. "Are you hungry?" - The first step, the most important question.

Each request for food from the child ask him if he wants to eat. "Can I have candy?" - "You want to eat?". "When we have dinner?" - "Are you hungry?". "I'll make a sandwich?" - "Are you hungry?". Access to food is possible only if a positive answer to this question. If you feel that a child is not hungry, but specifically says that he is hungry to get what you want a treat - most likely it is. When transferring the children to the Intuitive Eating should be a time when children are "checking" whether access to your favorite and coveted food really will be saved permanently.

Older children often try to first find out what kind of food we plan to offer them. "What's for dinner?" - They ask then. And if you tell them that dinner cabbage schnitzel, you suddenly find a group of totally hungry and very disappointed children. However, it should inform you that you are joking, and actually at dinner pizza, the same children in the blink of an eye become very hungry and enthusiastic rush to the table.

Do not get fooled by it. Let the answer to the question "What's for dinner?" Will always be your question, "Would you like to have?". When children understand that if they want pizza - the pizza is their revival against such a dinner a few pougasnet.

7. "What exactly do you want?" - The second step.

If the answer to the first question is yes, ask the child exactly what he wants. No, you do not have all day to stand at the stove and cook for the children everything that they just do not want. Your duty - to find out what their food and taste preferences at the moment, and if such food is not at home, noting that it might be worthwhile to have in stock. Children - being very flexible and at the same time they know very clearly what it is they want. However, they do not yet know how to find them in yourself that knowledge. Do not make decisions for the child, even if he is confused and can not understand what he wants. Show him that the search for the optimal combination of products or dishes of his current sense of hunger - a fun, busy with play detective bias.

You want hot or cold? - Even this simple question greatly narrows the search.
You want meat, bread, vegetables or fruit?
In this dish to eat eggs? This may be a cereal?
It is soft, firm, crisp, fluid?

Children with great enthusiasm begin to play in the food "guessing game", because for them, this means that at this time the attention of parents completely belongs to them. Explain that a positive response to a question means that they presented themselves already eaten your meal, and experienced a feeling of "coincidences" and received sensations request.

8. "You had enough?" - The third step.

Едва ребенок теряет интерес к еде, отвлекается, берет слишком длинную паузу, начинает играть или болтать с другими детьми - снова наступает время прояснить, что происходит. “Ты наелся?” - спрашиваете вы ребенка, и это означает, что вы морально готовы отпустить его из-за стола и дать возможность вернуться к игре, упаковать недоеденное в пищевую пленку и убрать в холодильник.

То же самое нужно сделать, если ребенок съел все до конца, но продолжает оставаться за столом. Возможно, ради общения, но может быть, у него есть опыт, когда ему уже отказывали во второй порции, и он не решается попросить еще?

Недопустимо пытаться регулировать количество съеденного ребенком, будь то в сторону увеличения или уменьшения. Запомните: любая ваша попытка прибегнуть к принуждению в отношении съеденного в ту или иную сторону обязательно встретит мощное сопротивление.

В процессе написания этой статьи я побывала в гостях у моих старых друзей, к которым очень привязана. Их 15-летняя старшая дочь, как обычно, пришла посидеть вместе со взрослыми, несмотря на поздний час и необходимость делать уроки (а может быть, и благодаря им). Принимая участие в разговоре, она рассеянно отрезала небольшие кусочки сыра, лежавшего перед ней целым куском, и отправляла в рот, иногда комментируя, какой он вкусный. Наступил момент, когда отец семейства не выдержал и заметил, что, как ему кажется, ей стоит остановиться и она ест слишком много. Стоит ли говорить, что юная леди не только продолжила есть сыр, но и достала из холодильника баночку йогурта, и стала с наслаждением поедать ее, повернувшись к отцу, лицо которого выражал совершенное неодобрение происходящим. Была ли девочка голодна? Скорее всего, нет, и если бы отец никак не комментировал ее отношения с сыром, она съела бы еще немного и остановилась. Комментарии и неодобрение отца оказались тем триггером, который запустил механизм протеста - и девочка продолжила есть.

9. Легализация запрещенных продуктов.

Одна из самых “горячих тем” Интуитивного питания - дети и сладости. Большинство детей ЛЮБИТ сладкое. Сладости - это не просто еда, дающая мгновенную энергию, что очень ценится активными детьми, сладости - это еще и весело. Они символизируют летние каникулы и свободное время с друзьями, праздники, подарки - все то, что дети так любят!

Не существует детей, равно приверженных любым сладостям, у каждого ребенка есть предпочтения. Выясните их. Это могут быть киндер-сюрпризы, чипсы, мармеладные мишки или леденцы - что бы это ни было, это будет еда, которую вы не одобряете.
Скажите ребенку, что отныне он сможет сам решать, сколько именно любимой еды он хочет съесть и когда. Купите столько упаковок, сколько ребенок не съест за 1-2 раза - запрещенного продукта должно быть намеренно избыточно. Дайте ребенку открытый доступ к этому продукту и смиритесь с тем, что несколько дней он будет питаться только им. Пополняйте запас продукта, как только он исчерпается наполовину - ребенок постоянно должен получать подтверждение, что мармеладные мишки не закончатся. В диапазоне от нескольких дней до нескольких недель вы увидите, как интерес к этому продукту у ребенка будет угасать.

Безусловно, появится новое лакомство. Проделайте с ним то же самое.
Ни один ребенок в рамках свободного стиля питания не выбирает сладости в качестве основной еды. Дети выбирают сыр, курицу, сэндвичи, макароны, огурцы и бананы. Дети выбирают суп. Дети выбирают кабачки, брокколи и манную кашу - даже в тех семьях, где у родителей сохранились об этих продуктах самые ужасные детские воспоминания.

10. Личная полка.

Отведите каждому несовершеннолетнему члену семьи личную продуктовую полку. Это может быть овощная корзина в холодильнике, а может быть ящик в кухонном комоде. Помогите ребенку в приобретении его любимых, на данный момент, лакомств, никак не ограничивая и не комментируя его выбор. Объясните всем членам семьи, что это “неприкосновенный запас”, принадлежащий только данному члену семьи и более никому. Регулярно пополняйте запасы, как только их останется меньше половины. Если необходимо, повесьте на полку табличку с именем. Такая полка - залог мирных отношений ребенка с сахаросодержащими продуктами и основа того, что, когда он вырвется из-под родительского контроля как эмоционально, так и финансово - он не бросится ежедневно переедать сладостями.


Опыт работы с людьми с морбидным ожирением, чье детство пришлось на 60-70е гг. в Западной Европе, показал мне, что стратегия категорического ограничения сладостей, популярная в те годы, имеет весьма плачевные последствия. Многие из этих пациентов рассказывали о том, что стали катастрофически набирать вес, оказавшись вне родительского контроля - уехав на учебу в Университет, сняв отдельное жилье. Будучи к тому времени совершенно самостоятельными людьми во всех остальных сферах, в пищевом отношении они остались детьми, с тоской ждущими удобного момента, чтобы, наконец, дорваться до сладостей и наесться их до отвала.

Огромное большинство наших ошибок в питании детей опирается на нашу бессознательную убежденность, что мы способны научить детей есть так или иначе, побуждая их к этому или запрещая им что-то. На самом деле, дети рождаются на свет уже умеющими есть, и развивают непосредственные, индивидуальные пищевые предпочтения в течение первых лет жизни. Наша задача как родителей - поддерживать их, предоставлять им выбор. Интуитивное питание - модель, позволяющая воспитать в ребенке ответственность за то, как он себя питает, и снизить родительскую тревогу, основанную на идее, что мы можем заставить тела наших детей - или наши собственные - быть иными, чем им завещала природа.
http://svetlyachok.livejournal.com/887820.html

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Вообщем, основа - это осознанность, с ней нужно стараться делать все,делать все осознанно! Опубликовано 23.2.2016 13:47

List Thanked

Владиславовна (23.2.2016 13:47)
Reply Thank you!

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